3290 Calorie Mediterranean diet and meal plan

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Primary diet types: Mediterranean diet plan, Paleo diet plan, Keto diet plan, Vegetarian diet plan, Vegan diet plan, Gluten free diet plan Low carb free diet plan Low fat free diet plan High protein free diet plan

Example 3290 calorie mediterranean diet plan

Example 3290 Calorie Mediterranean Meal Plan

313.3g Carbs 180.1g Fat 112.8g Protein

Meal Summary	Ingredients	Directions
Breakfast 879.2 Calories \| 103.7g Carbs \| 39.6g Fat \| 37.4g Protein 2 serving Simple Spinach Scramble 503.9 Calories \| 13.6g Carbs \| 37.5g Fat \| 28.2g Protein 2 melon, medium (about 5" dia) (1.1 kg) Melons 375.4 Calories \| 90.1g Carbs \| 2.1g Fat \| 9.3g Protein	Simple Spinach Scramble scaled to 2 serving 4 tsp Olive oil 2 cup Spinach 1/2 cup, chopped Onions 4 ring Red bell pepper 4 large Egg 2 dash Salt 2 dash Pepper Melons 2 melon, medium (about 5" dia) Melons	Simple Spinach Scramble Heat olive oil in a pan over medium heat. Clean the spinach off and throw it into the pan while still wet. Cook on medium heat and season with salt and pepper. Once the spinach is wilted, add the onion and bell pepper and cook until the onions are translucent and the pepper chunks are soft. Add the eggs and scramble until cooked. Top with salt and pepper. Excerpt From: Michael Matthews. The Shredded Chef. iBooks. https://itun.es/ca/V7n-F.l
Lunch 1106.8 Calories \| 93.0g Carbs \| 70.0g Fat \| 34.2g Protein 1 serving Seaweed Salad 76.3 Calories \| 8.4g Carbs \| 4.7g Fat \| 1.0g Protein 1 cup (122 g) Granola 596.6 Calories \| 65.0g Carbs \| 29.4g Fat \| 18.1g Protein 2 serving Almond Butter & Celery 433.9 Calories \| 19.6g Carbs \| 36.0g Fat \| 15.2g Protein	Seaweed Salad scaled to 1 serving 1/4 cup slices Cucumber 1/4 cup strips or slices Carrots 1/16 cup, chopped Cabbage 1/2 tbsp Rice wine vinegar 1 tsp Sesame oil 1/2 tsp Honey 1/16 tsp Salt 2 2/3 tbsp Seaweed Granola 122 g Granola Almond Butter & Celery scaled to 2 serving 4 tbsp Almond butter 4 stalks, large Celery	Seaweed Salad Soak seaweed in 3 cups of water for 5 minutes Thinly slice carrots, cucumber, and cabbage Strain water from seaweed Mix and serve Almond Butter & Celery Spread almond butter on celery and enjoy!
Dinner 1239.2 Calories \| 116.6g Carbs \| 70.5g Fat \| 41.1g Protein 1 serving Summer Pasta 631.1 Calories \| 62.4g Carbs \| 31.2g Fat \| 30.2g Protein 2 serving Creamy Ramen Noodles 608.1 Calories \| 54.2g Carbs \| 39.3g Fat \| 10.9g Protein	Summer Pasta scaled to 1 serving 1 tomato Roma tomatoes 1/2 tbsp, chopped Basil 1 1/3 tbsp Olive oil 2 2/3 oz Mozzarella cheese 1 cloves, minced Garlic 3/16 dash Pepper 2 2/3 oz Whole wheat pasta 1/16 tsp Garlic powder Creamy Ramen Noodles scaled to 2 serving 1 package Ramen noodle soup 2 cup Water 2 tbsp Butter 1/4 cup Reduced fat milk	Summer Pasta Chop tomatoes & basil. Mince garlic. Shred mozzarella. Combine tomatoes, cheese, basil, garlic, olive oil, garlic salt, and black pepper in medium bowl. Set aside. Meanwhile, cook pasta according to package directions. Drain pasta, and transfer to a serving bowl. Toss with tomato mixture. Serve. Creamy Ramen Noodles Bring water to boil in a small sauce pan. Add dried noodles and cook 3 minutes, or until noodles are tender. Stir occasionally. Drain away water. Return noodles to sauce pan. Add butter, milk and contents of seasoning packet. If your tastes desire, you may not use all of the seasoning packet. Heat on low heat and stir until butter is melted and noodles are coated with creamy sauce. Serve.

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